Physical activity Guidelines For Children and Young People

Physical Activity Guidelines for Children and Young People

How Much Should Kids and Teens Exercise?

Children and young people aged 5 to 18 should do two types of physical activity each week:

1. Aerobic Exercise: Activities that get your heart pumping.

2. Muscle and Bone Strengthening: Exercises that help build strong muscles and bones.

Daily Activity Goals:

• Aim for at least 60 minutes of moderate to vigorous physical activity each day.

• Try different activities throughout the week to improve skills and strength.

• Limit time spent sitting and take breaks with some movement.

What Counts as Moderate Activity? Moderate activities raise your heart rate, make you breathe faster, and make you feel warmer. If you can talk but not sing during the activity, you’re likely at a moderate level.

Examples of Moderate Activities:

• Walking to school or walking the dog

• Playing in the playground (jumping, running, catching)

• Physical education classes

• Sports like football or tennis

• Swimming

• Skipping

• Dancing

• Skateboarding or rollerblading

• Cycling

Activities for Strengthening Muscles and Bones:

• Gymnastics

• Football

• Jumping

• Martial arts

• Exercises like sit-ups and push-ups (for teens)

• Resistance exercises with bands or weights (for teens)

Staying Safe While Exercising:

• Get medical advice before starting exercise if you have health issues.

• Choose exercises that match your age and skill level.

• Start new activities slowly and increase gradually.

• Use protective gear, especially for activities like cycling or skateboarding.

Weight Training: Teens can use weights for strength training if they are supervised and trained by a qualified adult.

Additional Guidelines

There are also specific physical activity recommendations for younger children, adults aged 19 to 64, and older adults (65 and over). For more details, check out the infographics on physical activity for children and young people at GOV.UK.